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Sleep

What happens during sleep?

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Most of us want to feel and perform at peak every day or at least we want to feel great and be able to go through all activities and accomplish our daily goals as best as possible but even when we want all this we do not prioritize sleep. I know some days is impossible to go to bed early and get 8 hours of quality sleep but, how many times have you stayed up late watching one more episode of Game of Thrones, a Harry Potter or Avengers movies? (I love those ones, choose the one you love 😊)

I think that if you understand what happens when you sleep you will consider to give it the importance it deserves and even if you can´t get 8 hours every night you can make some changes to your lifestyle and adopt good habits that will improve the quality of your sleep and get at least 6 hours every night which will impact your life positively.

Sleep is crucial for your health and survival, specially because your brain never stops, there are so many processes going on in your brain and body while you sleep, every day your brain receives tones of information and you put your body through stress, while we sleep your body is recovering and your brain is storing information, it also takes you through movies that seem so real which are dreams.

We´re going to keep it simple, sleep can divide it in 2 phases which are deep sleep and REM, deep sleep focuses more on our body while REM focuses more on our brain.

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on your brain and memory, when you are awake you are taking a lot of information that is stored in the short term memory, during sleep all that information goes through a selective test, if it´s important and useful that information gets stored in the long term memory where it can last a lifetime, this is where your memories are stored and you can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information you get during the day is deleted, this clean part prevents that your brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if you have any sleep issue during this stage you tend to be more forgetful. Dreams are experienced most vividly during this stage and even when the reasons or purpose of dreams are not clear it may be to help us process information and emotions.

Deep sleep

During this part of sleep all the healing and repair in the body occurs, here the body is working on recovering from the day, recover, healing and growing. Growth hormone is released during this phase but all other hormones like leptin, ghrelin, insulin are also working, the same with the systems of your body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep your physical body is recovering, healing and growing, the body is actually healing itself from wounds, repairing muscle, replacing cells this is why it´s so important.

It´s clear that you need enough good quality sleep and you need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while you sleep that is why it´s harder to stay focused on what you are doing, we tend to be more forgetful and you are more susceptible to get sick.

Optimal health physically and mentally requires good quality sleep, this compliments the other 4 principles of fitness so developing good habits for each of them leads to a better life, it´s not about being perfect on one of them, it´s about improving in all of them. If you can´t get 8 hours of sleep every day try getting 6 hours and focus on making those 6 hours the best and use tools to reduce stress which will help you improve the quality of sleep, eat real, fresh foods, workout every day and stay as far as possible from negative people, be more positive all day.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Exercise

Why your goal must be to improve body composition.

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If you want to lose weight and get in shape once and for all, if you want to get a lean body and be able to sustain the results in a simple and enjoyable way then you need to think of your goal as improving body composition.

Probably you´ve heard many people talk about losing weight but how many people have you heard talk about improving body composition?

If you´ve been trying to lose weight for some time then you may had followed some weight loss programs and they may had given you some results but the problem comes later, it´s not sustainable so you gained some weight back or you´re working so hard to maintain the results. This is what happens when you only focus on losing weight fast and that´s not what we want.

Weight loss is a very common goal but it´s not correct, you think that we need to exercise for one hour or more 5 to 6 days a week and finish each workout drenched in sweat, so tired and wake up the next morning sore plus you need to eliminate all foods you love and eat chicken, broccoli and rice, over and over.

This is how must weight loss program are designed, to help you lose as much weight as possible as fast as possible but this is not the right or healthiest way to do it, it actually cause a lot of health problems which is why it is so hard to sustain your results.

Most of us when we decided to lose weight, we do it because of health issues or insecurities, maybe we don´t feel good about our body and the way we look, or people made fun of us. In any case the goal is to get in our best shape, sustain it and be healthier; not precisely lose weight.

Improving body composition most be the primarily goal in fitness. Body composition means that you have the optimal amount of muscle mass and the optimal amount of body fat, the numbers of what is optimal varies from person to person according to your height, age, sex, etc; and also the type of physique you want to achieve.

Your goal is to get a physique that looks great with the right proportion of muscle mass and body fat but also you want to focus on health, it´s not only about looking great physically is also about feeling great so that you can perform at your best in all your daily activities, health is a priority.

Improving body composition means that you´ll be losing body fat and increasing muscle mass. In some cases, especially in people who are out of shape is possible to lose fat and gain muscle at the same time. In other cases, it´s harder to do but it can be done, in this cases it is better to focus on losing fat while maintaining muscle mass first and then gain muscle while staying lean.

The benefits of improving body composition are to stay in a healthy weight with the right proportion of muscle and fat to look lean, toned, muscular and athletic.

We all know that obesity and overweight are dangerous but excess weight whether it´s body fat or muscle tissue is unhealthy and can cause health problems, with excess weight your body needs to work harder for even the normal functions to keep you alive, it takes a lot more effort for your body to pump blood and oxygen  throughout the body this are some of the negative effects.

Improving body composition is key to getting in amazing shape and sustain your results, if you do it the right way it´s easy to maintain. You don´t want to lose weight, you want to lose fat and maintain or build lean muscle mass so you need to train the right way to give your body the stimulus it needs for muscle growth or to maintain muscle but this doesn´t mean that you are going to get big it will build a lean and toned physique which looks great otherwise you´ll end up being skinny which doesn´t look sexy or attractive and is not healthy either.

Cardiovascular and resistance training are both important for health and to improve body composition, we´ll see in later posts how we can use them to achieve your goals and the benefits of both.

If your goal is to get in shape or build and amazing physique, live healthy so that you can live your best life possible you don´t need to overcomplicate things, by keeping everything simple and stick with the basics you´ll get amazing results, if you want to compete in any sport then you need to pay more attention to all 5 principles of fitness and adjust them to fit your goal and your life.

Let us know by leaving a comment down below and on Twitter if you´ve heard before about body composition and if your goal is to lose fat or gain muscle. We want to know more of you so that we can help you achieve your goals.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Diet

The importance of a good diet

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Food is one of the 5 principles of fitness and it´s really important because it´s the one you have more control over. If you just focus on this one your health, your weight and your life will improve dramatically.

I see a lot of people going through this, every time a girl talks about weight loss or they set a weight loss goal they think about going to the gym or some fitness class and diet, for diet they think about salads and chicken and the guys think about going to the gym, lifting weights for 12 to 15 reps and for diet they think about chicken, rice and broccoli. There are some variants to the diet and exercise routine but you got the idea.

Food plays an important role in our lives; it makes up a great part of social life. Whether we´re alone watching a movie or series while eating some of our favorite snacks or whether we´re having lunch or dinner with family, friends, coworkers or classmates or sometimes we´re just eating because we´re bored, stressed or depressed, every food choice we make has an impact on our body and health.

The importance of food is not only to help you reach your fitness goals, it´s not about following a restrictive diet for a period of time to lose weight and get in shape, it´s about developing healthy habits to make healthy choices most of the time to maintain optimal health, it´s a lifestyle that helps you live to your full potential and achieve amazing things.

Our relationship with food is not as good as it could be and it´s causing a lot of problems. Food can heal, and prevent diseases or it can make you sick, the choice is yours every single time you decide to eat something.

Food is data and fuel for your body, if you want to perform at peak every single day and if you want to live to your full potential you need to make the right food choices. Health is everything, it needs to be a priority but most of us do not make it a priority until something bad happens, we live surrounded by highly processed and junk foods loaded with refined sugars, trans fats, chemicals and toxins that are making us sick and we choose those options because they are convenient and many more reasons that we´re not aware of but we don´t think about the negative impact they have on our body and health.

We need to improve our relationship with food and make a shift on how we view it based on understanding how everything we eat works and the impact it has on our body positive or negative, we need to think about food as giving nutrients, data and energy to our muscle, cells, organs and entire body and realizing that you can still have delicious meals that are healthy full of nutrients that our body needs to work properly as opposed to eating processed foods based on taste and can´t stop consuming them because of the addiction they create (we´re going to talk about this on future posts).

Our unhealthy food choices based on highly processed foods are one of the causes of diseases like obesity, diabetes and even dementia, Alzheimer, cancer, etc; there´s no cure for most of this diseases but, it´s possible to prevent them if we develop healthy habits to live a healthy life and this doesn´t mean that you won´t be able to eat your favorite dish, snack or desert of course you can have them once a week, maybe less times or you can find healthy recipes and make those snack, dishes and desserts taste great and healthy so that you can enjoy them a lot more.

In most cases you don´t give too much attention to your food choices because you don´t understand how food works on your body and the impact it has so when you understand the negative impact of unhealthy foods and also the positive impact of whole healthy foods and learn the basics of nutrition it´s easier for you to make better choices.

You don´t need to follow restrictive diets if you don´t have to, if your goal is to use fitness as a tool to live the most amazing life then you just need to make sure that 80% or 90% of your food choices are based on whole, healthy foods and the ones that make you feel great. This may seem so strict or limited but if you actually have a lot of variety and options, the important thing here is that you follow 2 simple rules that we´re going to talk about in future posts.

I don´t like the word diet because it means that you´re going to eliminate some foods, especially the ones you love for a certain period of time making it restrictive in your food choices and focusing on calories. I´m not against any nutrition program or “diet” whether it´s vegan, vegetarian, paleo, ketogenic, carnivore as long as they are well formulated and healthy. I consider all those options to be tools to help you live your best life possible and your nutrition program or diet doesn´t need to follow any of them strictly for long periods of time, it´s not about trying to fit into one of the fad or commercial diets, the most important thing you need to do is avoid unhealthy options (highly refined and processed foods like sweets, sugars, candies, cakes, sodas, junk, fast foods, unhealthy seed oils) and stick to whole foods then from those whole fresh foods you can be more restrictive by avoiding foods that make you feel sick causing bloating, inflammation, etc.

Since foods is highly important for optimal health to live an incredible life you can start today making better choices, if you like to have some unhealthy snacks between meals (this includes “healthy bars”) skip those snacks or change them for something healthy, whole and fresh like pumpkin seeds, pecans or almonds.

Let us know which is your favorite unhealthy snack and whether you´re going to skip it or change it for a healthy option, if you change it for a healthy options which one you choose? Leave your comment down below and on Twitter.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Sleep

Why sleep is so important

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I would love to go through life without sleeping, if there´s a superpower I’d love to have is no need to sleep. Until this happen I need to say that sleep is crucial for all of us.

Fitness has become so popular but most people only focus on food and exercise which are only 2 of the principles of fitness and they don´t talk that much about sleep. Sleep is highly important and it has a huge impact on your body and health positive or negative.

Sleep is so important not only to rest and recover from the day and wake up energized for the day to come, there are so many processes going on while you sleep which include recovery and growth and also your body and brain flushes out toxins, different systems on your body work to make all this possible, sleep also keeps your hormones balanced and working properly which makes it easier or harder for you to lose weight and stay lean.

Just one night of poor quality sleep or not enough sleep has a negative impact on the short term and you can see some of those in your day like feeling tired, not being able to focus, it also affects your mood and you feel hungry this leads to poor performance and productivity throughout the day and you tend to eat more which leads to weight gain. In the long run negative impacts of poor quality or not enough sleep lead to health issues.

Poor quality sleep also increases stress and has a negative impact on your exercise work outs, you may skip the entire workout because you don´t have the energy or the intensity and effort won´t be as good as it could, it also impacts negatively your mental health.

The same way that poor quality or lack of sleep has a huge negative impact on your body and health mentally and physical also enough high-quality sleep has a positive impact on your body and health both mentally and physical in the short and long run. When you wake up and you feel energized ready for the day that´s a good sign you had good sleep and it´s just the beginning of a great day because it´s easier for you to focus and concentrate on the task and project you are working on, your performance and productivity increases, you don´t feel hungry all day which makes it easier for you to eat healthy, whole fresh foods and chances are you are going to exercise with the right intensity and effort. Have you ever noticed that the days when you don´t get enough good quality sleep you made bad choices, or your decisions were riskier? this happens because your brain is not functioning properly after a night of poor sleep.

All the 5 principles of fitness work in harmony to help you maintain optimal health so one night of poor sleep will impact the other 4 principles and if you are not aware of this it can turn in a negative cycle that can be hard to break. Lack of sleep increases stress, it also makes it harder for you to stick to healthy whole fresh foods so if we have to choose you´ll more likely choose the unhealthy foods, you lack energy so you may skip your workout that day and all this unhealthy choices can lead to poor sleep the next night and if we continue this negative and unhealthy cycle things get worse.

Sleep maintains your body and brain healthy by getting enough high quality sleep you make sure that all systems and hormones of your body function properly to get rid of toxins that can be harmful and also to recover and grow and maintain balance.

Since we´re living very fast paced times and we don´t get enough high quality sleep there are some strategies you can follow to help you as much sleep as possible according to your schedule and improve the quality of your sleep every night so that you are able to get all the benefits and maintain optimal health.

If you want to live the life of your dreams then focusing on the 5 principles of fitness is key to make it possible to concentrate and work as hard as you need while also getting enough recovery so that you don´t burn out.

What you can do today is be aware of the quality and quantity of sleep you get every night, you can have a really good idea of the quality of your sleep by being aware of how you feel when you wake up, if you feel energized and ready to go and you maintain the level of energy and focused throughout the night you´re doing fine but if you feel tired and you´re not able to concentrate throughout the day you may need to improve the quality of your sleep.

Let us know if you prioritize sleep and how good is your quality by leaving a comment down below and on Twitter.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Exercise

Here are some benefits of exercise for overall health

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If you want to improve your health and improve your life then, exercise is a priority. If you hate the term exercise, training or work out then you don´t need to worry. You can think about it as physical activity or movement.

There´s a reason why we focus on 5 principles of fitness as a tool to help us live the life we want and deserve; exercise is one of those principles.

Most of us spend so much time sitting whether it´s in front of a computer when we´re at school or at home or at our job working or our car to get to the office and back home, or in the sofa watching tv. We´ve become so sedentary and this lack of physical activity is causing so many problems on our body and health. I know we´re all busy with jobs and school it can be hard to schedule some time to exercise but, if you want to live your best life possible then you need to make some time to exercise every day, if you have time to watch tv whether it´s a tv show, a movie, Netflix or you spend a lot of time on social media you have time to exercise and you don´t need any equipment, just comfortable clothes and a pair of good sneakers, a pull up bar is also a great tool to have and that´s all you need so there are no excuses.

You don´t need to spend hours in the gym or exercising to get all the benefits, if you´re new the goal is to develop the habit of exercising every day so you can start with 15 minutes and from there increase intensity and time, the best part is that you need to do what you love or at least something you enjoy, I´m sure that there´s some physical activity you enjoy doing it can be running, walking, jump rope, lifting weights, calisthenics (bodyweight exercises), practice a sport, yoga, etc; the only way to develop this habit is by doing something you like otherwise it will be like hell and you won´t stick to it.

Exercise helps you build the type of physique you want whether you want to look big like a bodybuilder or superhero or if you want a more athletic  look or you just want to lose weight, get lean and stay in shape. It also helps you maintain a healthy weight focusing on body composition which is our primarily goal and you also want your physique to be useful. Exercise also has amazing benefits for your heart and brain health so it´s key if we want to maintain optimal health.

We will divide exercise in 2 categories which are cardiovascular and resistance training, both of them are important they both have a positive impact on your body and health and there are some benefits for each of them that makes them important. Some of the benefits you get from resistance training you won´t get them with cardiovascular exercises in the same way some benefits from cardiovascular exercises can´t be achieved from resistance training.

One of the benefits you get from both of them is lower stress and improve mood. Chronic stress has negative effects on your body and health, it takes your hormones out of balance and increases inflammation, increase blood flow, improves insulin sensitivity which are some of the negative consequences so reducing chronic stress and finding ways to keep this type of stress low is a great tool to maintain optimal health.

Exercise also improves quality and quantity of sleep, lack of sleep or poor quality sleep also has negative effects on your body and health so you need to make sure you get enough high quality sleep every night, exercising especially in the morning has been shown to improve sleep.

Exercising or doing some type of physical activity every day is one of the fitness tools to maintain a healthy weight and improve your life, some simple steps you can take to start increasing your daily physical activity are:

1.- Take a 10 to 15 minute walks in the morning right after you wake up.

2.- If you work in an office and spend most time sitting try to stand up and take a walk for a couple of minutes every 60 to 90 minutes, it can be 3 minutes or 5 minutes it depends of the amount of time you have.

Fitness and exercise are not only about looking great, is about feeling great, maintaining optimal health and being able to perform at peak every single day. Fitness is a tool to help you feel great and live your best life possible so even when you need to develop healthy habits you can´t get obsessed with it. You can´t let your life revolve around exercise or fitness you just need to find ways to use as many tools as possible to lose weight, stay lean, maintain a healthy weigh considering body composition in an enjoyable way so that you have the energy and concentration to work on your goals and achieve the success you want.

Exercise is a great way to improve your mood, sleep, focus and energy so you can start today by taking a 10-minute walk after your next meal, it doesn´t matter if it´s breakfast, lunch or dinner and starting tomorrow take a 10 minute walk after you wake up, do this for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

It would mean so much to us if you share this post with your friends and family and if you follow us on Twitter and YouTube, together we can help millions live a better life.

Pam

Motivation

How gratitude improves your life

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Life goes so fast and if we don´t take time to be grateful for what we have and what we experienced we will never be happy, we will never value the smallest things in life which are the ones that gives us more joy.

If you want to improve your life take a couple of minutes every day and write about the things you are grateful for, think about all the big and small things that are going on right in your day and your life. The smallest things are the ones the gives us more happiness, the ones that makes us feel great, things that we don´t value anymore or we don´t give them the attention they deserve, we take so many things for granted and we forget that in just a blink of an eye we can lose them, when we lose them we realize that we had a lot.

Being grateful is a great tool to start developing optimism and perspective, most of us tend to focus on the negative, everything that is going on wrong in our days and life, we´ve been loaded with negative our entire lives that is really easy for us to focus on everything that is wrong but, when we focus on negative stuff we attract more negativity to our life, if you want to live a more positive life and attract positive stuff you need to change your perspective and develop an optimistic attitude.

Gratitude is about focusing on the positive and good things that happen to you during the day, the things you are grateful, this changes your mind and brain from looking for all the negative and everything that went wrong to looking for the positive and everything that went right. When you do this daily you start training your mind to see every situation in a positive way. This does not mean that you try to ignore everything that is going wrong in certain situations like right now with the pandemic, this means that you accept that you are going through a hard situation but you are able to see a positive and brighter future which gives you hope and keeps you in an optimistic mindset.

What you think about determines how you feel, if you focus on negativity you´re feelings and emotions will be negative, low frequencies and this attracts more negativity so that you have more things to complain about and you can keep thinking and feeling negative. If you focus on positivity by thinking and being grateful for all the good things that happened today and you feel grateful for all those things then those feelings are higher frequencies and you start attracting more positive things to your life, you attract more things to be grateful for and to feel grateful.

We all see the world in different ways, if you are grateful and optimistic you´ll see the world in a more brighter light, if you are negative and spend more time complaining then you´ll see the world as a more darker place.

Gratitude improves all areas of your life from your relationships because you become more happier and positive, people like to spend more time with other people who are positive and happy and it´s easier for you to enjoy and support the success of others which make people stay closer to you, you are more sociable and people trust you more. If you practice gratitude before going to sleep your quality and quality of sleep improves, if you have trouble with sleep because of worries, anxiety, stress then by practicing gratitude thinking about things you are grateful for and feeling grateful for them you reduce stress and calm your mind and body helping you get better sleep.

Gratitude also improves your health physical and mental, you feel better, you have more energy which increases the chances of you doing what you need to do and achieve your goals.

Let me know by leaving a comment on Facebook and Twitter if you practice gratitude and how it has improved your life or if you will start being grateful.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

DietExercise

How you can boost your immune system

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With this pandemic so many people is looking for options that help them improve their immune system, some of them went crazy and but all supplements they could find but, our lifestyle has a huge impact. What you do and don´t do they both play a huge role on your health.

Today we need to consider some points about this coronavirus, and one of them is that it´s novel and what this means is that it´s new and no one is immune to it and at some point we´re all going to be expose so we need to do everything we can to make sure that it doesn´t have a negative impact on us.

We know that there are more than 2 million people infected to this day and more than a 160 thousand deaths worldwide. People who has some metabolic diseases like diabetes, obesity, heart disease, hypertension, cancer, are the ones who are at greater risk the problem is that most of us are metabolically unhealthy which means that we need to make some changes now and start prioritizing our health and improving our immune system.

To improve your health including your immune system there some things you need to do and some things you need to avoid. The things you need to avoid are as important or we can say more important than the things you need to so we will start with what you need to avoid:

1.- Eliminate highly refined and processed foods especially the ones that contain unhealthy vegetable oils and sugar.

2.- Eliminate simple carbohydrates and added sugar

3.- Stop smoking

4.- Stop drinking alcohol

5.- Stop watching news all day long because most of them are negative

6.- Avoid people who creates fear and panic with all this situation

This 6 points are so important and if you only focus on them you will get amazing results. We know that highly processed foods contain high amounts of sugars, trans fats, vegetable oils and other ingredients that are toxic for our body so it´s not new that when you eliminate them from your diet your health improve. There´s so much information talking about the negative impact that this virus has on people who smoke and there are so many more negative effects for overall health, eliminating alcohol is another huge win both alcohol and cigarettes suppress your immune system, there´s not a single benefit from alcohol and smoking but there are several negative effects for overall health including your immune system and brain which we´re going to talk about on future posts. I know it´s hard to eliminate all this and I know you don´t want but if you do want to do everything you can then at least avoid them during this pandemic.

The reason why you need to stop watching news whether it´s on tv, or radio or social media is because they focus on negative information and this negativity increases stress which blocks your immune system. Yes you need to be informed and you can get informed in just 5 to 10 minutes per day and make sure the sources are trustful. Something similar happens with negative people that only talks about the negative news and negative impact and the ones who share data about how everything is going to get worse without facts and only create fear and panic, fear and panic also shots down your immune system so stay away from them if possible, if you can´t stay away from them then don´t believe what they say instead just be informed from sources you trust.

Now lets talk about some steps you can take to improve your immune system and your health:

1.- Eat whole, fresh foods

2.- Use spices and herbs to cook

3.- Stay active

4.- Go outside to get sunlight

5.- Get enough high quality sleep

6.- Use breathing or mediation

We know that eating whole fresh foods is key, foods like leafy green vegetables, bell pepper, mushrooms, onions, nuts and seeds, meat, beef, chicken, fish, eggs, spices and herbs like garlic, turmeric, ginger, parsley make sure that you cook with olive oil or coconut oil. Natural yogurt is helpful to get probiotics.

Moderate exercise helps boost the immune system just make sure you don´t over do it especially if you are not use to exercising, 20 to 30 minutes of moderate physical activity is ok and it´s even better f you can get outside and exercise outside to get sunlight, vitamin D is also important so with 20 minutes of moderate physical activity you get both benefits. Sleep is also important if you do not get enough high quality sleep your body won´t work properly, sleep helps our body eliminate toxins and maintain all systems and hormones in balance. Breathing exercises are a great way to reduce stress and help you fall asleep faster and get high quality sleep, focus on breathing with your diaphragm and slow.

Don´t forget social distancing, washing your hands with soap and water, don´t touch your face and stay home.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

DietExercise

How to lose weight and improve your health during quarantine!

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Improving your health and weight loss go hand in hand, actually weight loss is a result of poor health, the same steps you need to take to improve your health will help you lose weight. It´s frustrating, sad, disappointing to follow a diet or exercise to program and work hard for a period of time without getting results but, the problem is most weight loss programs focus on giving you results as fast as possible without considering your health and at the end of the program you´ve done more damage to your health and body.

You may had followed the most famous advice to lose weight “eat less – move more”, if you gave up it´s not your fault. How can you follow this advice if you feel tired and hungry? It´s clear that your body is not working efficiently so what we need to do is improve your health so that your body can work efficiently, and you can lose weight consistently and maintain your results effortlessly while enjoying life.

We´re talking about improving your health and losing weight in a consistent way and being able to maintain your results so it will take time. Even when you will see results in a couple of weeks you need to be patient. It took years to be where you are now so it will take you some time to get to you desired weight but, getting results which include feeling better every day and looking leaner will keep you motivated to keep going.

Weight loss goes far beyond counting calories or points if you want to make sustainable and more importantly if you want to be able to maintain those results in an effortless and enjoyable way.

First we need to change or reframe your goal, you don´t want to lose weight, you want to lose fat and maintain or gain lean muscle mass, this is what´s going to make you look lean, toned and build a great physique. To achieve this, you need to understand that everything you do sends a message or signal to your body so you need to make sure that every message you are sending is the right one.

Food and exercise are both crucial, both help you improve your health and lose fat, exercise helps you build a lean body with the right amount of muscle mass and body fat according to your height that makes you look amazing and food helps you maintain optimal health while supporting your fitness goal.

There´s something I want to make clear, your health and weight is within your control, you are capable of losing fat, getting in shape, building an amazing physique and maintain effortlessly and you are also able to improve your health and maintain optimal health in a simple way but, even when it is simple there are some sacrifices you need to make, you need to exercise and you need to avoid certain foods, I´m not saying you won´t eat your favorite meals, snacks or dessert ever in for the rest of your life, what I´m saying is that you need to avoid them for some time while you improve your health and then you can have some cheat meals.

FOOD

Everything you eat has an impact on your health and body, if you´ve tried to lose weight before by following the most famous advice “eat less – move more” you probably get some results but not the ones you were expecting and it was hard to maintain those results. The reason why is because food is not created equal, if you eat junk food you are sending the wrong message to your body, you are telling it to store fat and we can´t forget the fact that if you are trying to lose weight chances are you are obese or overweight and your brain and body works differently which makes it harder for your body to lose fat and it´s harder for you to stick to low calorie diets where you need to eat foods you don´t like.

You need to focus on eating healthy whole foods to give your body the nutrients it needs, your body needs proteins to build muscle (learn more about protein here), it also needs healthy fats to help you burn fat and absorb nutrients (learn more about fats here), it needs fiber, prebiotics and probiotics (learn more about fiber here, prebiotics and probiotics here) to maintain a healthy gut.

When you eat unhealthy, highly processed foods loaded with unhealthy vegetables oils, added chemicals and sugar that are all toxic for your body you are sending the wrong message to your body, it won´t find the nutrients it needs to function properly and it will store body fat. When you eat healthy, whole foods you are giving your body the nutrients it needs to function properly, and it starts using fat for energy.

Healthy fats you can eat are avocado, nuts, seeds, yogurt (low in sugar – full fat), you can cook with olive oil and coconut oil, some proteins are meat, beef, steak, chicken, fish, some carbohydrates are vegetables (corn doesn´t count as veggie) especially leafy greens and broccoli, beans and legumes, oats (plain, natural oats), brown rice, quinoa, amaranth, corn tortilla, dark chocolate (at least 75%), spices, salt.

Now that you are at home you have a lot more time to cook more, if you don´t know it´s a great time to learn, if you focus on whole fresh foods, like the ones I mention before it will be a lot easier for you to improve your health and lose fat. Apart from focusing on those healthy foods remember that you need to avoid or eliminate unhealthy highly processed foods (at least for a period of time) eating this unhealthy foods have a negative impact on your body and health and they will take stop your progress or even take you back.

EXERCISE

When you want to lose weight or actually lose fat and maintain your results you need to focus on getting stronger, when you get stronger you send the message to your body to maintain muscle and even build new muscle, for this you need resistance. Resistance can come from free weights like barbells or dumbbells or it can come from gym machines or it can come from your body weight.

Your goal then is to get stronger on bodyweight exercises and you do this by making every exercise challenging an example is getting stronger on pushups and building up to one arm pushups or one arm feet elevated pushups, one arm chin ups, pistol squats. These are really challenging levels of each exercise, but you can start with knee pushups, bodyweight rows and squats.

Here is a workout you can use as a guide:

Workout A – Lower body Workout B – Upper body
Squats – pistol squats 8 – 10 reps Pull ups – One are pull ups 8– 10 reps
Step ups 8 – 10 reps Pushups – One arm pushups 8 – 10 reps
One leg deadlift 8 – 10 reps Pike pushups – Handstand pushups 8 – 10 reps
Glute bridges 10 reps Chin ups – One are chin ups 8 – 10 reps
Knee ups – Leg raises 12 – 15 reps Dips – Weighted dips 8 – 10 reps
Calf raises 12 – 15 reps Back bridges

Cardio is not the best way to lose fat, it is helpful if you use it the right way but, we cannot deny that it has so many amazing benefits for optimal health so what you can do is take a walk, we need to be social distancing but if you can go outside for a walk alone it will help you lose fat faster, plus you get sunlight and it improves your mood, if you can´t go outside and walk then try jump rope, it will give you the same benefits. Take a walk for 15 to 20 minutes or 10 minutes or jump rope.

You want to stay active and doing some type of physical activity to improve health and to lose fat and get lean you want to get stronger on bodyweight exercises so combining both of them gives you both benefits. Eating healthy whole foods helps you improve your health and sustain your fat loss goal; you give the nutrients your body needs to function properly.

Use this post as a guide to start your fitness journey, to start improving your health and losing weight, if you want to keep working on it, if you want to maintain optimal health and build an amazing physique to live an amazing life follow me on social media and keeping visiting this site. Also, if you have any comments, questions or doubts leave them on Facebook and Twitter, I´m glad to help.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Reduce stress by focusing on what you can control

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We all get stressed, actually must of us live with high levels of chronic stress that have a negative impact on our health but, have you stopped for a moment and think how many times that stress comes from things or situations that are out of our hands? Things we cannot control?

We all want to have a sense of control or at least make possible scenarios of what could possibly happen on a certain situation, for some reason we think that if we have control over every single person and situation then we can avoid bad things to happen or we think that by worrying and thinking about the worst result and think about the negative outcomes we can be prepared and know how to respond or we can be safe.

The truth is that we´ll never have total control over everything that is going on and every person and wanting to have everything under control only increases stress.

Even simple things like what other people think and say of you can increase stress and you don´t have control over that. This example keeps so many of us worried and lead to stress especially if we want to please everyone which I impossible, one of the reasons this increases stress is because we´re hiding who we really are so that we can fit in.

Also simple situations like raining or getting stuck on traffic because of an accident are situations we cannot control, we cannot decide when we want to rain and when not and we do not have control over accidents so what we can do is be prepared or sometimes the best things we can do is remain calm and accept there´s nothing we can do and the worst we see the situation the worst everything we´ll get.

There are some steps we can take to make sure that we do not get stressed with things that are out of our hands, here are those steps:

1.- Identify what you can control and what you cannot

2.- Accept that there are some things that are out of your hand and there´s nothing you can do

3.- Identify the real reason why certain things or situations keep you worried, sometimes our mind creates different negative scenarios or results which are not true

4.- Focus on the things you can control, make sure that you don´t waste mental energy and time on the situations and people you cannot control and focus all that energy and time on the things you do have control.

When we focus on the things we can control we usually get great results and we also stop our mind from creating negative scenarios. Since we can only focus on one activity at a time and hold one thought at a time we only need to focus all our attention and concentrate completely on the activity we can control to reduce stress and make sure that we get the best outcome possible.

If you´re going to be in a situation where you know there are some things you cannot control try to have a plan that helps you respond the best way possible, especially if you tend to focus on the stuff you cannot control, have a plan or strategy that helps you stay focus on the things you can control.

Also when you accept that there will always be things out of your hands you can concentrate on working as hard as you can and giving your best, knowing that you did everything you can on what you can control makes you feel satisfied with the result and stop blaming yourself for something that didn´t end as planned especially if that something was out your hands.

We all tend to live with high levels of chronic stress so finding ways and strategies we can reduce help us improve our health and our life. One way to reduce stress by being aware of things we cannot control, that are out of our hands, accepting that there´s nothing we can do and stop focusing on them, instead focus and work on the ones we do have control and make sure we do our best.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Diet

The big problem with sugar.

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Different diets come out and become viral, some guys try them while other critique them claiming they´re unhealthy, but millions of people consume high amounts of sugar per day and it seems to be the least of the matter.

Obesity and overweight are increasing and with that diseases like diabetes are raising too. I believe the cause of this problems is our lifestyle and one of them is the amount of unhealthy food we eat which has a lot of sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, we´ll find it under names like dextrose or sucrose and many others. Other ingredients like high fructose corn syrup is also harmful and is in so many products. The amount of sugar contained in foods is so high and I´m not only talking about sweets or junk food, even in energetic drinks, cereals or healthy bars.

When we eat foods high in sugar, unhealthy oils and trans fats we´ll want to continue eating more of them because they are empty calories, there are no nutrients and there´s no way to stop our brain of thinking or sending signals that we are hungry until we give it the nutrients it needs.

This is what happens when we eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when we consume sugar the glucose in the bloodstream goes up and insulin goes up to regulate it and bring it down, over time our body gets tired and don´t know exactly what to do and the result is low blood sugar, this is the first step to diabetes, many people are on this level and don´t know it, our body sends  signals like cravings specially for sweets, everything we eat has an effect on our health and mood.

The spike on highly processed foods with hidden sugar is creating an obesity epidemic in many countries, around 30% to 40% of kids in some countries are overweight or have obesity and diabetes as they grow older the risk increases, diseases get worse and in some cases lead to death. The amounts of sugar consumed per day goes between 25 to 30 teaspoons a day sometimes even 35 teaspoons, that´s a lot considering that our bodies don´t need it.

I believe we can prevent some diseases and lower obesity and overweight by changing our lifestyle and developing healthy habits, just by changing what we eat the benefits are amazing, it´s not only about reducing calories, it´s about what we eat and the impact it has on our body and health.

As I´ve said before, this high amounts of sugar in our diets with the high amounts of unhealthy fats plus the chemicals or ingredients added to those foods are the cause of many diseases and create a vicious cycle that is so hard to stop. We´re addicted to them.

The goal is to avoid as much as possible all unhealthy food, avoid sweets, junk, processed, refined and fast food and stick with real, whole fresh food, just by doing this the results in how we feel and how we look will be amazing.

There´s no reason to try to follow a very restrictive diet like low carbohydrate, ketogenic or any other if we still eat junk or fast food, once we eliminate or avoid this foods then we can start adjusting our nutrition program to make it better for each of us.

If we want to live healthier and happier and help all the people around us we need to change what we eat and eating healthy food is the first step, reducing sugar is a most, sugar is the cause of many diseases now a days, but it´s hard to do. We´ve been consuming sugar for almost all our life so when we start to eliminate it from our diet our mind will trick us making us think that we need it, it´s like giving up any other addiction.

Even if we´re not following any famous diet like ketogenic or high protein, vegetarian, etc; when we eliminate or avoid as much as possible sweets, junk, processed and fast food from our nutrition we start living healthier and the results will come. There are some healthy carbohydrates we can eat which I´ll explain in other post, but for now, and to keep things simple we just need to know and understand that processed sugar is bad so we need to eliminate it from our nutrition program for our health and fitness goals, the best way to do it is by avoiding sweets, junk, processed and fast foods.

Let us know by leaving a comment on our Twitter and Facebook account if most of what you eat is whole fresh food or unhealthy highly processed foods.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam